Tuesday 10/11/2009
Power Clean
Bar Work
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
110kg x 3
100kg x 3
100kg x 3
100kg x 3
Back Squat
120kg x 3
150kg x 3
170kg x 3
180kg x 1
190kg x 1
200kg x fail (wtf!)
Clean Pull
120kg x 4
130kg x 4
130kg x 4
130kg x 4
130kg x 4
BN Push Press
100kg x 3
120kg x 3
130kg x 1
142.5kg x miss
142.5kg x miss
CG SL-DL
142.5kg x 8
142.5kg x 8
142.5kg x 8
Candlestick Progression
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
[quote]IrishMarc wrote:
Tuesday 10/11/2009
Power Clean
Bar Work
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
110kg x 3
100kg x 3
100kg x 3
100kg x 3
Back Squat
120kg x 3
150kg x 3
170kg x 3
180kg x 1
190kg x 1
200kg x fail (wtf!)
Clean Pull
120kg x 4
130kg x 4
130kg x 4
130kg x 4
130kg x 4
BN Push Press
100kg x 3
120kg x 3
130kg x 1
142.5kg x miss
142.5kg x miss
CG SL-DL
142.5kg x 8
142.5kg x 8
142.5kg x 8
Candlestick Progression
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10[/quote]
Thats a lot of PC man! It would have fatigued you for the 200. Good sh!t!
I’ve done 201 once when maxing but I highly doubt I could do it after heavy OLifts mate. I’d probably struggle to do 190?!
Koing
10/11/09
Sn: 50/2 57.5/2 67.5/2 70/1 75/1 80/1 85/1 92.5/1 97.5/1 [awww yeah big PB] 100/0x4 [couldnt get under. close tho. next week]
ClJk: 60/2 70/2 80/2 85/1 92.5/1 100/1 107.5/1 115/1
BkSq: 95/2 130/2 167/2 175/2 185/1+0 [almost got that number 2. i supposes its a 1kg pr but not really]
-chris
12/11/09
Sn: 50/2 60/2 70/1 80/1 90/0,1 95/0,1 [had to pull my head out of my ass for these last two]
ClJk: 60/2 70/2 80/1 90/1 102.5/1 112.5/1 117.5/1 [PB] 120/1 [PB] 125/0 [no sauce left]
YEY FOR NEW PB! I’ve really been looking forward to this weight in the jerk.
-chris
[quote]Avocado wrote:
12/11/09
Sn: 50/2 60/2 70/1 80/1 90/0,1 95/0,1 [had to pull my head out of my ass for these last two]
ClJk: 60/2 70/2 80/1 90/1 102.5/1 112.5/1 117.5/1 [PB] 120/1 [PB] 125/0 [no sauce left]
YEY FOR NEW PB! I’ve really been looking forward to this weight in the jerk.
-chris [/quote]
Dammit Avo, good work on the PB. Now I gotta catch you in CJ.
thursday -
PowerCleans from hang
40x5x2
50x4x2
60x4x2
70x4x2
80x2x3
Clean and Jerk
60x2+2x2
70x2+2
80x2+1x2
85x1+1x2
90x1+1
Clean pull from hang
80x3x2
90x3x2
PowerSnatch + Press from shoulders Sn grip + GM
40x3+4+4x5
stretching and such. Meh. Felt good to clean and jerk 90, although my back foot slide on the platform and I almost lost it. Good day.
Thursday 12/11/2009
Snatch (hip)
Bar x 5
40kg x 5
50kg x 5
Power Snatch
55kg x 3
60kg x 3
65kg x 3
70kg x 3
70kg x 3
Power Clean
70kg x 3
75kg x 3
80kg x 3
85kg x 3
90kg x 3
90kg x 3
95kg x 3
Snatch Pulls
95kg x 4
95kg x 4
95kg x 4
95kg x 4
Paused Back Squat (2 count)
120kg x 3
140kg x 3
140kg x 3
140kg x 3
SG SL/DL
90kg x 8
90kg x 8
90kg x 8
Bench Press/Reverse Hyper/Dumbell Bicep Curls
100kg x 10/8kg x 10/15kg x 10
100kg x 10/8kg x 10/15kg x 10
100kg x 10/8kg x 10/15kg x 10
Reverse Bridge/CG Pull Ups
BW x 60 s/BW x 5
40kg x 60 s/BW x 5
40kg x 60 s/BW x 5
[quote]Invictica wrote:
Avocado wrote:
12/11/09
Sn: 50/2 60/2 70/1 80/1 90/0,1 95/0,1 [had to pull my head out of my ass for these last two]
ClJk: 60/2 70/2 80/1 90/1 102.5/1 112.5/1 117.5/1 [PB] 120/1 [PB] 125/0 [no sauce left]
YEY FOR NEW PB! I’ve really been looking forward to this weight in the jerk.
-chris
Dammit Avo, good work on the PB. Now I gotta catch you in CJ.[/quote]
Lol i gotta catch up to your sinclair.
-chris
[quote]IrishMarc wrote:
Thursday 12/11/2009
[/quote]
Good lord how long does it take you to finish a workout like that??!
14/11/09
Sn: 50/2 57.5/2 67.5/1 70/1 75/1 80/1 85/1x3
ClJk: 60/2 70/2 80/1 90/1 100/1 105/1
BkSq: 95/2 130/2 150/2 160/2 167.5/2
-chris
Hit a 100kg clean today BW 79-80…new PB )))))))))))))))))))…125kg here I come…
[quote]dfreezy wrote:
IrishMarc wrote:
Thursday 12/11/2009
Good lord how long does it take you to finish a workout like that??![/quote]
It took a couple of hours to get through had to bring my 2nd upper body and snatch workout into one because I was going out drinking for my Birthday on Friday night.
Hey boys, just competed at the Ontario Open in Mississauga on Saturday - huge meet with something like 70 lifters.
It was a pretty good day for me, I won the 69’s but didn’t set any new personal records…
Snatch - 95, 100x (swung it and missed behind), 100.
CJ - 120x (missed the jerk), 120, 125 (missed jerk)
my jerks were fucked all day, I was lacking focus or something… I’d done a few 125 CJ’s and a 128 in training two weeks before this.
12 weeks until the next comp
snatch 5265 missed 1st from 4th set
clean and jerk up to 95, 100kg clean, failed jerk 105kg clean attempted twice, failed both
squat 4112.5, 3112.5
Great job David…excellent lifts, especially from a 69!
9/11/09 : max out?
dynamic warm ups
snatch
bar work
40 x 3
50 x 2
60 x 1
70 x 1
80 x 1
90 x 1
100 x 0 : wtf?! heavy
100 x 0 : wtf?
100 x 0/2 : wtf?
gave up after this, terrible…
c&push press
60 x 1
80 x 1
100 x 0
100 x 0 : I’m well fatigued?! wtf?
sacked off squats, I must be really fatigued or something as I can’t lift for sh!t!
Koing
snatch 5170, 1*75, 3 tries at 80, last one got under but not fast enough/didn’t pull high enough.
ripped a couple callouses, hurt lots, was tired so c&j crap, gave up, came home.
oh yeah I had a question… how come beginners… say someone 100kgs might front squat 90kgs and clean maybe 80kgs(some cna do even more), but later when he would reach say a 250kg squat he’d be able to clean like… 200 or so?
Why does the ratio drop? My guess is it has to do with the deadlift to squat ratio. Which can start at around deadlift being 1.5 times back squat and end up being about the same. Is this why?
17/11/09
Sn: 50/2 60/2 70/1 75/1 80/1x3
ClJk: 60/2 70/2 80/1 90/1 100/1x3
BkSq: 90/2 130/2 160/2x2
Last big day before provincials this saturday. weee. gotta get rested and rebounded.
-chris
Got another more important question.
During the snatch the bar hits my pelvic area. And actually pretty hard and can get pretty painful. I honestly don’t get how its possible to avoid it without cutting my pull short so can someone explain? I’ve tried making my elbows point outwards which seemed to correct it in the past but for some reason I’ve started doing it again. Does weight balance matter?(weight on heels or midfoot or on toes?)